What is the best supplement for cyclists?

Question

Accepted Answer

There is no one best supplement for cyclists, however, tart cherry juice, turmeric, caffeine, creatine, sodium bicarbonate, beta-alanine, and magnesium, have been shown to be helpful for enhancing physical performance, improving energy, and/or promoting recovery in endurance athletes.

Here’s a quick summary of the research on each:

Tart cherry juice is rich in polyphenols and antioxidants. Some evidence suggests that drinking tart cherry juice before endurance activities may improve performance and reduce muscle soreness, although research is mixed [1].

Turmeric is a potent antioxidant with anti-inflammatory properties. Small studies indicate that 150-1500mg turmeric/day may accelerate post-exercise recovery and reduce muscle soreness. However, the evidence is mixed [2].

Caffeine: Taking in caffeine prior to exercise may result in improved performance, speed, power, and endurance capacity [3]. Caffeine is a well-known central nervous system stimulant, found in coffee, tea, and chocolate.

Creatine: Creatine supplementation may improve muscular strength, body composition, and speed and enhance recovery [4].

Sodium bicarbonate: Small studies suggest that sodium bicarbonate may reduce fatigue and improve performance during high-intensity activities shorter than 4 minutes. That said, it does not seem to have an impact on endurance activities like cycling [5].

Beta-alanine: Beta-alanine may help improve performance and reduce neuromuscular fatigue, although the direct impact on endurance activities is unclear [6].

Magnesium: Studies suggest that magnesium supplementation may aid in sleep and relaxation, both of which are important for recovery [7].

What is the best supplement for cyclists?

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